Monday
a: Warm Up
2 rounds:
10m arms OH Reverse Walking Lunge
5 pause squat jumps
10-20 Pike leg lifts
then
Daily Skill specific Warm Up
b: Strength
15-20min to complete
b1: Back Squat 6,8,10
(Approx 75-80% for set of 6, then 5-10% lighter each set of squats)
Superset:
b2: Box Step Down 8 reps per side (not alternating)
Stand on box, step back and down, light touch of toe to floor and back up. Increase ROM to make harder
c: Metcon
For time:
10-20-30-40
SA DB Thruster 22.5/15 (alt reps every 5)
DUs x2 (20,40,60,80) or singles x4 (40,80,120,160)
Rx+ 32.5/20kg DB
Cap: 10 min
d: Cool Down Walk/Aerobic Flush
e: Extras
e1:Pike Leg lifts 2x10-20 reps
e2: Box Step down 2x8 per side
f: Stretch
Front Splits
2 min p/s
Tuesday
a: Warm Up
2 rounds:
10 Hand release T-Push Up (5 each side) go to knees if necessary
30 sec S-Wave
6 Spiderman + hammy + Rotation
then
Daily Skill specific Warm Up
b: Strength
15-20 min to complete
Strict Press 6,8,10
(Approx 75-80% for set of 6, then 5-10% lighter each set)
Superset:
DB Chinese Row 3x8 reps per side
c: Metcon
8 rounds
1 min on:1 min off
5 STOH 115/75
5 Hang Power Clean
10 Box Jumps 24/20
Continue from where you got up to
Rx+ 135/95
“Fitness”
8 Push Press 95/65
4 Strict TTB or knee raises
8 Box Jumps 24/20
d: Cool Down Walk and/or Aerobic Flush
e: Extras
e1: Side plank on hand
2x 10-30 seconds each hand
e2: DB Chinese Row 2x8 per side
f: Restorative Flow
Side-Lying Arm+Thoacic Windmill 5 p/s
Wednesday
a: Warm Up
2 rounds:
3 Long Inchworm
10 SL Glute bridge (10 p/s)
10-30 sec L-Sit/tuck hold
then
Daily Skill specific Warm Up
b: Strength
15-20min to complete
Kneeling jump 3x3 reps
Superset
Deadlift 6,8,10
(Approx 75-80% for set of 6, then 5-10% lighter each set)
Superset:
Partner GHR 3x2 reps
c: Metcon
Team Grunt Work
15 min
in teams of 2-3
5 min AMRAP on each station
1: SB Clean to Shoulder
2: Dual DB Man-Maker (Push up, row, row, squat clean thruster)
3: Dual KB FR Walking Lunge
d: Cool Down Walk/Aerobic Flush
e: Extras
e1:Hanging L-Sit hold/Knee tuck
2x10-30 sec
e2: Partner GHR 2x2 reps
f: Stretch
Front Splits
2 min p/s
Thursday
a: Warm Up
2 rounds:
5-15 Pike Push Ups (30 sec cap)
30 sec V-Snap
10 scap pullups
then
OH Flexion PAILs/RAILsn on box
then
Daily Skill Specific Warm Up
b: Gymnastics Metcon
40min EMOM
1: Run 200 or Schwinn 20/15 cals or Assault 15/10 cals or Row 15/10 cals
2: WF HS Hold 10-40 sec
3: 5-15 TTB (kipping or strict) (30 sec cap) Scale to knees to 90
4: Rest
5: 10-20 Box Jump Over 24/20
6: Strict Ring Dip Tempo 2221 (2 down, 2 hold, 1 up, 2 hold) 3x AMRAP minus 2 (scale to ring push up)
7: Ring Chin Up Tempo 1112 (2 sec hold chin over rings) 3xAMRAP minus 2 (scale to chin over bar hold)
8: Rest
d: Cool Down Walk and/or Aerobic Flush
Friday
a: Warm Up
2 rounds:
10 Twisting Bear (Single arm Thoracic Bridge)
10 Cossack
then
Daily Skill specific Warm Up
b: Olympic Lifting
10 mins to build to heavy 3 halting clean
c: Metcon
4 rounds for time:
50 DUs (or 100 singles singles)
20 HR Burpees
20 Alt DB Snatch 22.5/15
20 SA DB OH Static Lunge (change arm whenever)
20 min cap
d: Cool Down Walk and/or Aerobic Flush
Saturday
Continuous AMRAP for 15 rounds
1 min on:1 min off
If you finish the WOD go back to the start
Kiane intervals = Karen + Diane
21 Deadlifts 225/155
21 HSPU (Scale to Push Ups)
50 Wall Balls
15 Deadlifts
15 HSPU
50 Wall Balls
9 Deadlifts
9 HSPU
50 Wall Balls